how we roll

18
Sep

how we roll

SKILL: Double Under Technique/Practice

STRENGTH: Week 5 – Tempo Back Squat (21×1)
5 x 4 @ 80-90% or Heavier than last week

METCON: Jumping “Fran” – (12 Min Cap)
For Time:
75 Double Unders
21 Thrusters
21 Pull-Ups
50 Double Unders
15 Thrusters
15 Pull-Ups
25 Double Unders
9 Thrusters
9 Pull-Ups

L1: 100/75/50 Doubles, 115/85, C2B
L2: 75/50/25 Doubles, 95/65, Reg PU
L3: Penguin Taps, 75/55, Jumping C2B
L4: 75/50/25 Singles, DB Thrusters, Ring Rows

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